Low Back Pain Exercises Level 1 v2

1. Lumbar Extensions (Standing with No Hold) 

Standing upright, feet shoulder width apart and squeezing shoulder blades together. 

Place hands on your hips to support your back; before bending as far backwards as possible. 

Remain in a pain free range of movement; returning to the middle once completed. 

Ensuring bending from your back only and not swinging both hips and knees forwards. 

Keep the movement at a Slow Pace. 

Severe pain will indicate you have gone too far back. 

Repeat x10.

1. Knee Rolls

Lying on your back, knees together and bent. 

Roll knees from side to side, keeping your upper trunk and shoulders flat and in contact with the ground. 

Keep the movement at a Moderate Pace. 

Alter feet positioning (closer or further away from buttock) to work different segments of your spine. 

Repeat x 30.

1. Glute Bridge (Double Leg) 

Lying on your back; knees bent upwards and feet flat, shoulder width apart. Aim to get your feet as close to your buttocks as possible. 

Contract/tighten your deep core muscles; squeeze your buttock muscles together. 

Lifting your buttock off the floor; hold this bridge position as high as possible for 2 seconds, before slowly lowering down to the starting position. 

Repeat x10.

1. Front Plank (on Knees) 30 second Hold 

Lying on your front, elbows directly underneath the shoulders; push up through your elbows/shoulders to raise your chest and pelvis off the floor. Keep your body a few inches off the floor. 

Ensure a straight line from your shoulders to your knees. 

Contract and tighten your abdominals throughout this exercise, keeping a flat spine. 

Repeat x 5. 

1. Pelvic Tilts (Sitting) 

Straight back, sitting down, keep a neutral spine position. Hands on your knees and feet (shoulder width apart). 

Contract/tighten your deep core muscles (by pulling your tummy button in) before starting the movement. 

Whilst keeping these deep core muscles engaged; gently tilt your pelvis forwards and backwards. This is done by alternating between a flat back (1^st picture, forward tilt) and a rounded back (2^nd picture, backwards tilt)

Repeat Exercise for x 30, then relax.

1. Sit – Stand (Supported) 

Standing, feet shoulder width apart and toes pointing slightly outwards. 

Hands resting on an object out in front for support, or on your thighs as shown. 

Head up, back straight and contract/tighten deep core muscles (pull tummy button in). 

Slowly squat down, sticking your bottom out and keeping your back straight, until you touch the chair.

Before sitting back fully, push back into standing by pushing through your heels. 

Repeat 3 sets of 10 repetitions.

1. Bent Over Row (Small Weight) 

Staggered stance position (as shown); lean forwards onto the back of a chair or counter to support upper body. 

Hold a small, weighted object in the opposite hand. A water bottle is ideal, or a bag.

Arm begins straight before leading with the shoulder blade to pull the weight up until your elbow is in line with your torso. 

Make sure you squeeze the shoulder blades back, through the movement, feeling the muscles between your shoulder blades working. 

Slowly lower the weight down towards ground, straightening the arm. Then repeat. 

Repeat 3 sets of 10 repetitions.

1. Romanian Deadlift / RDL (Weightless Bar) 

Standing upright, feet shoulder width apart and a slight bend in both knees. 

Bar/Pole/Walking stick in your hands. 

Slowly lower the bar, bending at the hips with back remaining straight. 

Lower until you feel a slight stretch on the muscles at the back of the thigh (normally after the bar has just passed the knees). 

Drive hips forwards to return to the upright position, squeezing your buttocks. 

Repeat 3 sets of 10 repetitions.

1. Standing Knee Raises (Supported) 

Stand upright, hands placed out in front, resting on an object for support. 

Contract/tighten your deep core muscles (pull your tummy button in) before you start the movement. 

Lift your knee upwards to 90°, pause for 2 seconds at the top of the movement and then slowly lower back down to starting position. 

Keep deep core muscles contracted throughout the whole of the movement. 

Repeat 3 sets of 10 repetitions.

1. Farmers Carry

Maintain an erect and straight spine. 

Keep deep core muscles contracted (pull tummy button in) throughout the whole of the movement; keep the muscles around your shoulder contracted to support the weight. 

Holding the weight (starting small, progressing to moderate with difficulty; this could be a bag filled with objects) at your side. 

Walk 20ft, turn and then walk 20ft back to the starting point. 

Then repeat using the other arm. 

Adaptations: 

If difficult: reduce the weighted object or alter technique to perform by holding a small weight in both hands. 

Repeat x 5 on each arm.